Ep 107- Choosing to Act on a Binge Urge
February 26, 2026
What do you do when you’re already past the point of trying to stop the urge?
When you’ve tried all your strategies and you’re still going to eat it.
Sometimes the most powerful shift doesn’t come from stopping the binge.
It comes from changing the experience of it.
You will learn..
What to do when you’ve already decided to binge
How to turn a binge into awareness instead of shame
Why slowing down changes what your brain learns
How to remove urgency and eat without guilt
How conscious bingeing weakens urges over time
The Core Idea: Give Yourself Permission to Binge
This strategy is not about forcing yourself to stop.
It’s about awareness.
Instead of trying to control the binge, you make it a clear, conscious decision.
Tell yourself: “I am choosing to binge right now.”
Then ask yourself — honestly — why?
Because you think it will be fun and pleasurable?
Because you feel like you’ll never get this food again?
Because you just want to zone out?
Because you’re overwhelmed and don’t want to feel your emotions?
Get specific. Say it out loud or write it down.
This step alone creates powerful awareness. And awareness is what breaks the binge cycle — not shame.
Step 1: Make It Intentional
Normally, binge eating feels automatic. Fast. Out of control.
This time, we’re slowing it down. You’re not “slipping.” You’re choosing.
That shift changes everything.
Step 2: Plate the Food (Yes, All of It)
Ask yourself: “If I’m going to binge, how much would I actually want?”
If it’s the whole bag of chips — put it in a bowl. If it’s the entire sleeve of Oreos — put them on a plate. This is not portion control. This is intentional binge eating.
When you physically see the food in front of you, it often interrupts the fantasy your brain created about it.
Step 3: Eat Mindfully — No Scrolling, No TV
This is the only rule.
If you’re going to binge, you must do it mindfully.
No TikTok. No TV. No distractions. it with the food and actually taste it.
Notice:
Texture
Sweetness or saltiness
Temperature
Whether it tastes as good as your brain promised
Often, you’ll realize it’s… not that magical. Your brain paints binge food like a fantasy. Reality usually feels different.
Step 4: Remove the Guilt
A big reason binge eating feels chaotic is because you’re trying to outrun guilt. You eat fast so you don’t have to feel it.
Instead, try this: “I’m choosing to eat this. And I’m not going to shame myself for it.”
You’re not a bad person. You’re not broken. You’re just eating food.
When guilt drops, urgency drops.
What If You Still Eat Everything?
It’s still a win. That’s the part perfectionists struggle with.
Recovery isn’t:
“I didn’t binge = success”
“I binged = failure”
Recovery is finding the middle.
If you binge mindfully, you:
Learn what triggered it
Notice your thoughts
Experience the food differently
Teach your brain it’s not as rewarding as it imagined
That’s progress. Every binge becomes information instead of shame. And awareness is what weakens urges over time.
Why This Works (The Brain-Based Reason)
When binge eating stays automatic, your brain learns: “This is rewarding. Do it again.”
When you slow it down and remove the fantasy, your brain learns: “Oh… this isn’t actually that amazing.”
That’s how urges lose power. The goal isn’t to never binge again. The goal is to stop letting binge eating teach your brain the wrong lesson.
Want Help Applying This in Real Life?
If you’re tired of the binge-restrict cycle and want structured support using this brain-based approach, my Confident Eater Program walks you step-by-step through how to permanently change your eating habits. I’m currently on a waitlist, but you can join here and be the first to know when doors open.
You don’t need more willpower. You need the right strategy. And this is where it starts.